Collagen 101: What Is It and What Is It Good For?
Written by: Martin Ebner - Head personal trainer and Founder of Ebylife.
Who isn't taking some form of collagen supplements these days? It seems like everyone from bodybuilders looking to bulk up using an alternative to whey protein to new mothers looking to speed up postpartum hair growth are taking collagen supplements in one form or another. So what is this stuff and what is it good for? And what factors make one collagen supplement or product better than the others?
What is it?: Collagen 101
Collagen is produced by the human body. In fact, it's the most abundant protein in our bodies, accounting for about 30 percent. of all proteins. Collagen is made up of the amino acids proline, glycine and hydroxyproline. It's often thought of as the scaffolding or building blocks for all our connective tissues; it provides flexible yet sturdy support to our muscles, joints, blood vessels, eyes, teeth, and skin. In other words, it’s pretty damn important! There are at least 16 different types of collagen protein, but the most abundant and useful are type I collagen and type III collagen.
We aren't the only ones to produce collagen though! Many animals also rely on this protein for their muscle and joint health. This is where our collagen powders are sourced from. Bovine, porcine, chicken and marine collagen (cow, pig, chicken, and fish collagen respectively) are the most common sources of protein. The collagen protein can be extracted from the hides and scales of these animals and hydrolyzed down to a very small molecular weight which provides better bioavailability so that it’s more easily absorbed and used by humans.
So you might be wondering, do we really need it? Unfortunately, despite its importance, our collagen production does not remain consistent throughout our entire life. After our mid-twenties, collagen synthesis slows. The side effects can range in severity but can contribute to sagging and wrinkled skin, muscle loss, digestive issues, and joint pain. Even though it can be found in meats, unless you’re regularly chewing on cartilage and tendon or maybe whipping up a bone broth soup, you likely aren't consuming collagen. The collagen protein itself is too large to penetrate the skin, so the only way to realize its benefits, stimulate your body's own collagen production, and top up your collagen stores is to consume it in a hydrolyzed collagen powder. Hence the immense popularity of collagen supplements.
What is it good for?: The Benefits of Collagen
Due to its prevalence and unique amino acid profile, the health benefits of collagen are pretty impressive. Clinical trials have shown that consuming collagen may:
Support bone health by increasing bone strength and mass
Have powerful anti-aging benefits for your skin including improved skin elasticity
Support joint health by reducing joint pain and improving flexibility and mobility
Help build lean muscle
Promote heart health
Encourage hair and nail growth
Strengthen the gut lining. I’m sold!
For most people, it's recommended that you consume around 10 mg of collagen per day but if you have a very active lifestyle, you can take more. Collagen Protein powders make it easy to monitor and hit your macros. Adding a scoop to your morning or mid-afternoon coffee or tea can also help you to feel fuller longer without adding in any added calories!
My Top Pick: Amandean's Premium Marine Collagen Protein
Marine collagen peptides, collagen sourced from fish skin and scales, is the most effective and bioavailable type of collagen on the market. I've tried my fair share of protein powders and I was absolutely delighted with Amandean's marine collagen protein powder. Here's why I like it:
It's a single-source marine collagen: Multi-collagen formulas mix many different sources of collagen together in disproportionate amounts. Amandean’s marine collagen is more sustainable, clean, and bioavailable than other sources like chicken collagen. With a 100% marine collagen supplement, you know you're not getting any nasty fillers or subpar products mixed in.
It's unflavored: Flavorless collagen makes it easy to incorporate into whatever recipe you have cooking up. It's soluble in both hot and cold-water, coffee, tea, smoothies, oatmeal, and even water without adding any funny tastes or textures. It also means that there are no added unnecessary sugars.
It's sourced from fish: Because it's derived from fish scales and skin that would otherwise be a byproduct of fishing, it's a great planet-friendly alternative to bovine or cow-derived collagen. It's also much cleaner and more ethical than chicken collagen. This also makes it a great choice for pescatarians or dairy-free diets as opposed to bovine or whey protein.
They're plastic neutral: Amandean's collagen is packaged in a shelf-stable plastic container that can be stored at room temperature. Though the container is perfect for the end-user (there are many ways to reuse it too) Amandean has made a commitment to go plastic neutral and offset their own plastic production by supporting recycling initiatives.
It's non-GMO, gluten-free, keto and paleo-friendly:
Great customer care: I found the Amandean team super friendly, attentive and quick to respond to all the questions I had prior to purchasing their product. Let’s just say I'm somewhat particular about what I put in my body so the questions were plenty!
Subscriptions available: Adding collagen to your daily routine is absolutely seamless, but you’ll certainly see and feel the results. That’s why I’m grateful that Amandean has a “subscribe and save” option to keep me on track month over month. It’s a nice little way to reward yourself for sticking to your health goals!
The Bottom Line
Amandean's Premium Marine Collagen is a great product and personally, I'm a big fan of their other products too. They’re fully transparent and lay everything out on the table for you to see and make your own informed decision; no marketing gimmicks, no artificial flavors to drown out impurities, no unsustainable farming or fishing practices.
I have been taking this product for a little over a year and love how versatile it is. As a personal trainer and someone that is constantly on the move, I need to make sure that I can hit my protein requirements whilst hopefully giving my skin a bit of a helping hand And prolonging the inevitable sag! I take it as an occasional replacement to a whey protein post-workout and always first thing in the morning, directly in my coffee. Yes, I know! I was skeptical at first too.
Amandean also offers Wild-caught marine collage travel packs which always come in super handy for me when I don't want to travel with the entire tub or load my protein into a ziplock bag.
Disclaimer: The content on our blog is created to inform, but should never be taken as professional medical advice. The content of our articles is not intended for use as prevention, diagnosis and/or treatment of any health complications. Before making any lifestyle changes that include diet, using supplements or exercise regime, always consult your doctor or nearest health care specialist.
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